Stretching before bodybuilding: after all, does it help or harm training?

Everyone knows the importance of a good warm-up to prepare the body for training. In contrast, do stretching before bodybuilding is still a hotly debated topic among physical education professionals.

This is because, while some believe that this step should only happen after the end of physical activity, others claim that it can help with results when performed previously.

So, after all, what is the right time to stretch the body?

Stretching before bodybuilding or after?

According to some studies carried out by Brazilian, Canadian and UK researchers, there is strong evidence that doing static stretching before exercise can reduce muscle performance, decreasing maximum strength, power, speed and explosion during training.

On the other hand, however, other studies also carried out in the United Kingdom pointed out that stretching lasting less than 30 seconds does not have negative effects on muscle performance.

Given this, the answer to this question, according to Smart Fit physiologist, Guilherme Micheski, is that it is possible to stretch before training without it harming your results, but at the right time.

“If the person is going to train legs in the evening, he should only stretch the leg muscles in the morning or afternoon. The ideal is to intersperse bodybuilding training with stretching,” he says.

It is worth remembering that stretching contributes to the gain in elasticity of the tendons, which stimulates muscle relaxation and prevents muscle shortening. This problem, in turn, is common in people who spend many hours sitting in front of the computer, or even in bodybuilders who put heavy loads to perform exercises with short movements.

stretching series

Thinking about taking advantage of all the benefits that stretching can offer, Smart Fit shared a complete series to give the body more flexibility and improve joint movement.

Check out the sequence of exercises below.

It is worth mentioning that, if no type of bodybuilding training is performed, it is recommended to perform the complete series of stretches.

Circuit: 2 sets, 30 seconds each

1

Plank + hip mobility

In plank position, bring one foot at a time close to the hand on the same side of the body.

It must be done before a bodybuilding workout for upper limbs or in a different period of training;

two

Plank + trunk mobility

Repeat the previous movement, but when the foot comes close to your hand, raise the arm up, following the line of the head.

It must be done before a lower limb bodybuilding workout or in a different period of workouts;

3

worm board

Standing, lower and “walk” forward with your hands from your feet until your entire body is stretched out in a plank position. Return to the starting position in the same way.

It must be done before a lower limb bodybuilding workout or in a different period of workouts;

4

posterior stretching

Sitting down and with your legs stretched out in front of you, bring your arms to your toes.

It must be done before a lower limb bodybuilding workout or in a different period of workouts;

5

Lumbar hypertension with pull

Lying on your stomach, lift your upper torso off the ground and fully extend your arms in front of your head. Back and forth with them until your elbows are in line with your shoulders.

It must be done before a lower limb bodybuilding workout or in a different period of workouts;

6

quadriceps stretch

Standing, take one leg back to meet the buttocks and hold it with your hand, maintaining balance. Repeat with the other leg.

It must be done before a bodybuilding workout for upper limbs or in a different period of training;

7

child’s pose

Kneeling on the floor, touch your buttocks to your heels and lower your torso towards the ground, touching your chest to your legs and taking your arms forward, stretching them well.

It must be done before a lower limb bodybuilding workout or in a different period of workouts;

8

neck stretching

With your neck straight and your face forward, gently pull your head to one side and then to the other.

It must be done before a lower limb bodybuilding workout or at a different time from workouts.